Imagine turning 59 and still flaunting abs that put gym regulars to shame – without ditching your favorite foods or enduring grueling diets. That's the jaw-dropping reality of Bollywood superstar Salman Khan, who recently wowed fans with a shirtless Instagram selfie displaying his impressive physique. But here's the twist: he claims it's all possible without sacrificing life's pleasures. Intrigued? Let's dive into the secrets behind his fitness empire, straight from his long-time trainer.
On November 3, Salman delighted followers by posting a revealing photo alongside a cryptic caption: 'To achieve something, one must let go of some things… this is without letting go.' It hinted at a balanced approach, steering clear of harsh restrictions. For context, think of how many celebrities resort to fad diets or artificial aids – but Salman? He's all about sustainability.
And this is the part most people miss: his regimen isn't some futuristic gadget-fueled routine. In an interview with Live Mint back in March 2025, his trainer of over two decades, Rakkesh R Uddiyar, spilled the beans on what keeps Salman looking like a fitness model. Spoiler alert: it's rooted in classic methods that anyone can try at home.
At the heart of Salman's physique is an 'old-school bodybuilding' strategy known as the 'giant set.' Picture this as a high-intensity interval training (HIIT) session on steroids – no breaks, and with the air conditioning switched off to amp up the sweat factor. Rakkesh explains that HIIT is essentially a workout style that alternates bursts of intense effort with minimal rest, burning calories efficiently and building endurance. For Salman, that means tackling around 10 variations of chest exercises like inclines, push-ups, flyes, and more, back-to-back. He skips heavy weights in favor of volume – doing more reps to really work the muscles. Water sips provide the only pause, and it's all wrapped up in 45 minutes to an hour.
But here's where it gets controversial: is this 'no-rest' approach safe for everyone? Some fitness experts argue that HIIT can strain the heart if not done right, especially for beginners. What do you think – should more people adopt this intense style, or is moderation key?
Salman's routine extends beyond the gym into a disciplined daily life. He rises early, kicks off with fasted cardio (exercise on an empty stomach to boost fat burning), and squeezes in weight training whenever possible. Rakkesh notes that without these elements, Salman can't even drift off to sleep – talk about dedication! He hits the gym six days a week, with one rest day, though shooting schedules might pause cardio, but weight training remains non-negotiable.
Now, onto the food – and this might surprise you: Salman swears by 'ghar ka khana,' or home-cooked meals prepared by his mom. Forget fancy supplements or restaurant fare; his five-meal-a-day plan starts with simple morning options like porridge, eggs, and fruits. Lunch and dinner feature wholesome home-cooked dishes, often fish or chicken, paired with rice and plenty of vegetables. Salads are a staple, emphasizing natural, nutrient-packed foods over processed ones.
Cheat days? He indulges once a week, favoring biryani, but caps his calories at around 2,000 to maintain balance. For beginners, this highlights the power of whole foods: think of vegetables as your secret weapon for fiber and vitamins, helping digestion and energy without needing pricey pills.
In a world obsessed with quick fixes, Salman's story challenges the norm. Is it the ultimate proof that consistency and home cooking trump extremes? Or do you believe his genetics play a bigger role? Share your opinions in the comments – do you think this approach could work for you, or is it just celebrity privilege?
Please note: This piece is for informational purposes only and isn't a replacement for expert medical advice. Always consult your doctor regarding any health concerns.
This article draws from social media content and hasn't been independently verified by HT.com, which doesn't endorse the claims.
